You walk into the gym, lace up your shoes, and go to the floor. On one side, you see people vigorously running on treadmills with music in their ears, and on the other side you hear clanking weights, and grunting, and see a collection of concentrated faces looking at dumbbells and barbells. Do you immediately see that you are presented with the same fork in the road as every other gym goer: cardio or weights?
It is perfectly normal to feel conflicted. It seems that cardio is where all the calories are burned and pounds are shed the fastest, while strength training is where we develop toned muscles, improve posture, and for those efforts, receive the benefits of health and fitness for the rest of our lives. But if time is of the essence—and let’s be real, it always is—how do you know what is going to take precedence?
Spoiler alert: It is not about the choice of one or the other. Determining both takes both, but how do we get the right mix?
What is Cardio?
First, let’s discuss the tried-and-true cardio. A jog around the block, a Zumba class, a bike ride -any activity that gets your body moving and your heart pumping. It contributes to cardiovascular health, increases endurance, and helps control sugars and cholesterols in your blood. And yes, it burns calories, which is usually what people are looking for when they seek out cardio.
But there is more to cardio than workout clothes, moving, sweating and numbers. Cardio can elevate your mood, clear your head, and help you sleep better later in the night. This is because of endorphins. Endorphins are the “feel-good” hormones that are released after a solid cardio session, which explains why you sometimes feel kinda happy after a long walk, run, or cycle.
And one more thing, cardio is accessible. You don’t need a gym membership, or fancy equipment. You can do a brisk walk or dance around in your living room.
Why Weights Are Seriously Underrated
Now let’s talk about strength training—the part of fitness many people avoid because they’re worried about “bulking up” or feeling intimidated by the weight room. But lifting weights (or even using your own bodyweight) doesn’t just build muscle—it builds resilience.
Regular strength training helps maintain lean muscle mass, which is especially important as we age. After the age of 30, we naturally start to lose muscle each year. Resistance training helps slow that decline, keeping us strong and capable.
Plus, muscle is metabolically active. That means even at rest, your body burns more calories if you have more muscle. So while cardio burns more during the workout, strength training gives you a longer-lasting metabolic boost. It also supports joint health, strengthens bones, and helps prevent injuries—especially those that creep in from bad posture or repetitive daily movements.
The Weight Loss Confusion
If your primary goal is to lose weight, you might think cardio is the answer. And yes, it’s effective in the short term. But here’s the thing: cardio alone can lead to muscle loss, especially if you’re not eating enough or overdoing it.
That’s where strength training becomes essential. Muscle helps shape your body and supports a healthier metabolism over time. Think of cardio as the spark and weights as the steady flame that keeps your body strong and balanced.
For fat loss, the best approach isn’t picking one—it’s using both. Cardio helps burn off calories, and strength training ensures that what you’re losing is fat, not precious muscle.
How to Know What You Need
So, which should you prioritize? It depends on your goals, your lifestyle, and how you feel in your body right now.
If your goal is endurance or heart health, cardio deserves a little more attention. If you’re looking to reshape your body, increase strength, or boost metabolism, strength training should be front and center.
But often, it’s less about science and more about balance. You might find yourself craving a peaceful walk after a stressful day, or a powerful lifting session when you need to feel grounded. Listening to your body is part of the process.
Finding a balance
It doesn’t have to take hours of your time in the gym and following a complex plan. You can shape up each week something like this:
- 2-3 days of strength training
- 2 cardio sessions (even if one is only 20 minutes)
- 1 day for stretching, yoga, or “active rest”
The most important thing is consistency. You don’t need to go hard every day-you need to show up every day, even in small ways.
Also, don’t forget that cardio and strength can be done in the same session. A short walk after lifting weights, a circuit where you combine bodyweight exercises with bursts of cardio or a dance class that has a little bit of resistance are all smart, time-effective ways to combine the two.
Lastly
Cardio and weights aren’t opponents on opposing teams. They work together as a team to create not just a fit body, but a functional, energetic, and resilient one.
You do not have to be a runner or a lifter. You have to move around in a way that makes you feel good and helps you reach your goals. For example, this may look like sweating on the bike one day and then lifting dumbbells the next. Or maybe it looks like a long walk with your dog and some squats and planks before bed.
Fitness does not have to be an either/or situation. It just has to work for you.
Stay tuned to inspire4ward for more updates.
